7.“ENTER HEART RATE TEST ZONE” will scroll across display and suggested heart rate (calculated from entered age) will fl ash in TIME display.
8.The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate
9.“PRESS START” will scroll across display prompting the user to begin workout.
10.Press START/PAUSE to start workout.
11.At the end of the workout the estimated maximal aerobic capacity will be displayed. The results are compared to normative values of the same age and gender1 (see below), and given a fi tness rating of “Low”, “Fair”, “Average”, “Good”,
or “High.”
Fitness Rating Norms (VO2max)
AGE
20 – 29 | 30 – 39 | 40 – 49 | 50 – 59 | 60 + |
Men
High | 51.4 | + | 50.4 | + | 48.2 | + | 45.3 | + | 42.5 | + |
Good | 51.3 | – 46.8 | 50.3 | – 44.6 | 48.1 | – 41.8 | 45.2 | – 38.5 | 42.4 | – 35.3 |
Average | 46.7 | – 42.5 | 44.5 | – 41.0 | 41.7 | – 38.1 | 38.4 | – 35.2 | 35.2 | – 31.8 |
Fair | 42.4 | – 39.5 | 40.9 | – 37.4 | 38.0 | – 35.1 | 35.1 | – 32.3 | 31.7 | – 28.7 |
Low | 39.4 or less | 37.3 or less | 35.0 or less | 32.2 or less | 28.6 or less | |||||
Women
High | 44.2 | + | 41.0 | + | 39.5 | + | 35.2 | + | 35.2 | + |
Good | 44.1 | – 38.1 | 40.9 | – 36.7 | 39.4 | – 33.8 | 35.1 | – 30.9 | 35.1 | – 29.4 |
Average | 38.0 | – 35.2 | 36.6 | – 33.8 | 33.7 | – 30.9 | 30.8 | – 28.2 | 29.3 | – 25.8 |
Fair | 35.1 | – 32.3 | 33.7 | – 30.5 | 30.8 | – 28.3 | 28.1 | – 25.5 | 25.7 | – 23.8 |
Low | 32.2 or less | 30.4 or less | 28.2 or less | 25.4 or less | 23.7 or less | |||||
1 The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 6th Edition, Lippincott WIlliams & WIlkins, Philidelphia, PA, 2000, p. 77.
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| How to Operate Your Bowflex® Treadmill |
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